Pete Plan Autumn 2015

[bisqeet]

if you dont mind me saying jack,
thats impersive cardio for your maturity.

[Galeere]

That tight group stuff makes me think back to benchrest rifle. Always three touching and THEN a flier

Nice work on the 4x2k Jack. Nice to read that we have more in common than rowing.

[jackarabit]

Week 2
Day 4
60' UT2 Recovery
Df 105
23 spm
<70% HRR
2:30.2

Working on left leg push

[at1839]

Pete Plan as a pace predictor ?

20151006 8x500 @1:53.6 average
20151008 5x1500 @2:04.3
20151012 Speed Pyramid @1:54.5
20151015 4x2000 @2:04.2
20151020 4x1000 @1:55.8
20151022 Endurance Pyramid @2:05.0
20151026 8x500 @1:52.9
20151029 5x1500 @2:03.4
20151102 Speed Pyramid @1:53.3
20151105 4x2000 @2:03.1
20151109 4x1000 @1:54.8

Negative split with the final rep hard but not to dead, because I want to enjoy to row tomorrow, too
I row 6 day a week, two are the Pete's intervals, remaining mainly UT2, for a sum on average of 80 km.
I'll carry on PP until November then try to rank something in December.

Would anybody suggest pacing for, say, a 2k and/or 10k personal best based on above?

Cu. Paolo

PS: for sex, age, figure etc. look at signature.

[jackarabit]

For 2k, 1:54, 1:53, 1:53, 1:52. 7:32 or bust!

[Galeere]

Pete Plan as a pace predictor ?

20151006 8x500 @1:53.6 average
20151008 5x1500 @2:04.3
20151012 Speed Pyramid @1:54.5
20151015 4x2000 @2:04.2
20151020 4x1000 @1:55.8
20151022 Endurance Pyramid @2:05.0
20151026 8x500 @1:52.9
20151029 5x1500 @2:03.4
20151102 Speed Pyramid @1:53.3
20151105 4x2000 @2:03.1
20151109 4x1000 @1:54.8

Negative split with the final rep hard but not to dead, because I want to enjoy to row tomorrow, too
I row 6 day a week, two are the Pete's intervals, remaining mainly UT2, for a sum on average of 80 km.
I'll carry on PP until November then try to rank something in December.

Would anybody suggest pacing for, say, a 2k and/or 10k personal best based on above?

Cu. Paolo

PS: for sex, age, figure etc. look at signature.

As those figures were not quite 100% it´s a little hard to say. For 2 k I would suggest:
1:55 for the first 800m (Target +1)
1:54 for the next 500 (Target pace)
1:53 for another 500 (Target -1)
And as fast as you can go/ all out for the rest.
That would bring you sub 7:40 which gets you close to a ranking in the top 25% for lwt in your age bracket (which is 7:35.6 at the moment).
10k is more difficult to predict, but a 2:06 might work. Go as steady as possible at that pace (or slight negative splits for example 2:06.5 and then go down by 0.1 each split for 10 splits or start with 2:07 and go down by 0.2 each split).

[Galeere]

For 2k, 1:54, 1:53, 1:53, 1:52. 7:32 or bust!

You seem to like to make it hard on the subject, eh, Jack?! Might work, especially taking into account that the PP-work was not all-ot/100%-efforts.

[jackarabit]

HD, I gave Paolo's relatively " green age" (The force that through the green fuse drives the flower, drives my green age.--Dylan Thomas) and his super-lightweight status some thought and decided he's going to fly! Already well up in first quartile. Currently 18th; might as well make it worth the trouble. Only a S.W.A.G.

[jackarabit]

Paolo, have you been erging for less than a year? You, sir, are an erg demon!

[mdpfirrman]

I'm in awe of some of the times I'm seeing from guys that are 10 years plus my age (I'm 51).

Did another interval set today in preparation for next week. At this stage, I'm all in (except I'll be a day or so behind you guys as I'm starting on Monday of next week).

Did the Wk #3 intervals today of the 3000m / 2500m / 2000m pyramid. Pacing goal was supposed to be best 5K time pace + 1 second. Problem is, I haven't done a 5K in a long, long time. Based it off of projected 2K / 5K times (from my PB 10000m and 30 minute rows, which I've done a lot more of recently) and went for 1:59.5 average. Actually recalculating after I got back, I should have pushed it a bit more to 1:57.3, but that's assuming that my shorter distance times are as strong as my longer times (and so far they are not). I think when I start week 3 for real, I'll shoot for somewhere between - like 1:58.5 (just a hair below what I did today).

3000m - 1:59.3 / 25 spm
2500m - 1:59.4 / 26 spm
2000m - 1:58.6 / 25 spm

1:59.1 Avg. Felt like for the first time I was pacing intervals a lot better and about where I should be though I did have to push the last one quite a bit up there on HR to get that time. Looking forward to starting the plan formally next week.

[ericallenboyd]

Did the w1d5 workout today with a 5K hard distance. Felt pretty good considering I just flew back from NY and first thing I got on the rower to do this workout.

2:02 average 500, 25 SPM, 190.5 average watts, 160 average hr

5krow 111115 (495x640).jpg (94.98 KiB) Viewed 5355 times

[left coaster]

Took yesterday off, did 11K today, sr 22, 2:10, hr under 130 consistently.

I've integrated feedback here and also did some reading on polarized training programs. I now understand that the interval and long slow workouts train 2 distinct metabolic systems and that being 'in the middle' misses the point. Going forward I'll continue to build greater distance into my long steady rows and will also monitor my recovery more closely to ensure I'm in good shape for the hard distance and interval days.

After week 1 I've found the Pete Plan to be quite 'linear' and possibly a bit too rigid for me, but it is still early days. I'll take another day off then start up week 2. I've come to believe that flexibility in training programs, and insightful self monitoring of recovery, is key to longevity and health as an amateur athlete.

[G-dub]

Lefty, I think it is the reason why people give it such respect, it's a heck of a commitment on the intensity side. Some folks are able to do it for cycle after cycle which is hard to imagine. I think the performance requirements of the regular interval sessions and then the bang of the hard distance sort of trap one into feeling like there is no way out and it gets intense week after week. I'm hoping to make 3 cycles this time, albeit with a little longer week than the plan has. The first time around felt like 3 cycles but looking back was only one and a half! Granted the 4 weeks stretched it out a bit. I think that building up to a peak may make sense to at least keep it from becoming a beat down week after week. So maybe build up to an "all out" cycle then test a 2K and enjoy the results.

[bisqeet]

once you get in a rhythm and have established a fitness base line as well as a butt cushion, its there.
If I have to miss a day because of real life things (actually I mean work), then it really gets to me.
I don't really think about the intensity - most of the sessions I do are in excess of 12k - 15 being average (warm-up, session with active rests, warm down) with the occasional HM as "steady HR capped row".

Having your own rower at home helps

so does having plenty of distractions - video, music etc.

[left coaster]

Doing it with the goal of and 8 day week is probably the most reasonable for me. I enjoy running and cycling, and also do the occasional long hike in our coastal 'hills'. Having a structured training routine is a great addition to the program but I believe that regular cross training is equally important.

Thankfully I work from home and have an erg here. I'll probably be mostly home based for at least another year so it will get some good use. I've mastered a number of different drumming styles over the last decade (ya, I play) having this flexibility and apparently think I also have enough time to tuck in a graduate degree... we'll see where I get with it. I'm kinda bored with drumming these days. oh, and the holes in my hands are healing up, which also helps a bunch!!